Calcium has received props lately for its ability to help you lose weight, but can it actually pack on the pounds? Only if you consume it from the wrong sources. Here are some foods to be wary of:

Yogurt. Nutritionists place a cap on added sugar at 36 grams, but a single carton of yogurt can pack up to 50 grams of sugar, sending you over your limit in just a few bites. Skip the fruit-on-the-bottom and stick with vanilla or plain flavors, or go for a lower-fat version to make up for the extra calories.

Milk.You won’t do yourself any favors if you drink full-fat milk – the saturated fat you consume will outweigh the benefits. Forgo the thick milk moustache and choose 1% or skim. If you drink soy milk, make sure it’s calcium-enriched.

Here are some sneaky ways to fit calcium into your diet without your waistline suffering the consequences of high-fat dairy:

Throw 1/2 cup yogurt, 1/2 cup milk and one cup of berries or one banana into your blender for a low-cal smoothie.

Make oatmeal, hot chocolate and soups with low-fat milk instead of water. Not only will they be more nutritious, they will also have a fuller, richer flavor.

Add reduced-fat shredded cheese on top of soups, pasta and chicken.

If you absolutely can’t fit any of these foods into your diet, take a supplement.

If you follow our tips, you’ll be well on your way to meeting your daily requirement of 1,000 milligrams. Calcium can help keep your weight down and keep you standing tall throughout your life, make no bones about it!